Filet Mignon Rules!
It's a leaner cut and, well, it tastes good. But try to precede it—or any decadent entrée—with a salad, preferably with light dressing. Studies have shown that people who do this end up eating fewer calories overall, because they get full before they overdo it on the main course.

The Best Ice Cream Is Always Doubled
No, not the servings. Satisfy your sweet tooth with double-churned light ice cream topped with fresh fruit. Double churning basically involves running through the production process twice, which results in smaller fat globules and fewer ice crystals. This makes the ice cream feel and taste richer than it actually is, so you can be satisfied with less. Most well-stocked grocery stores now carry it.

Not All Single Servings Are Created Equal
One major problem with dessert—whether premade, served at a restaurant, or baked by Grandma—is portion size. Try this instead: Mix a half-cup of store-bought brownie mix with two tablespoons of egg substitute. Microwave for 25 seconds. Add a single scoop of light ice cream or frozen yogurt.

PB's Not Just for Kids
Always have a jar of all-natural peanut butter on hand. It's calorically dense, high in good fats and protein, and relatively non-perishable, making it perfect for road trips, long hikes, and multiday athletic endeavors.

And Beer's Not Just for Weekends
Alcohol's proven health benefits include a boost of good cholesterol, a lower risk of blood clots, and, if it's red wine, a dose of antioxidants. Just beware of the caloric punch. Since being overweight increases risk of heart disease, you can undo the protective effects by drinking too much. Men should average no more than two drinks per day; women, one. One drink is 12 ounces of beer, five ounces of wine, or a 1.5-ounce shot of liquor.

Chocolate Saves Lives
It has flavonoids, a type of antioxidant that helps your heart. But remember two things before going all Willy Wonka: Cocoa processing eliminates antioxidants, so hot chocolate doesn't do much for you. And the dose makes the poison. One bite of chocolate is great—especially if it's dark—but a whole ounce (think six Hershey's Kisses) packs 150 calories. You'd need to add 15 minutes to your next run to shed that.

The Fast-Food Rules to Live By
If you have no other options, then … (1) no special sauces (condiments and dressing included); (2) junior size, not supersize; (3) no, you don't want fries with that; (4) order the plants. McDonald's offers a premium Caesar salad and a fruit-and-walnut salad that are nutritionally light-years ahead of its other menu items.

Breakfast Makes a Great Dessert
Yeah, even if you had it for dinner. A 2004 study from the Journal of the American College of Nutrition proves what cereal lovers have long wanted to believe: Ready-to-eat cereals can reduce total caloric intake in nighttime snackers. So if you're hungry late, settle into a bowl of Raisin Bran for The Colbert Report.